Ichi ndi chimodzi mwa mbale zomwe nthawi yomweyo zimakhala zophweka komanso zosavuta. Ingodetsani nkhumba, muzidontheza, muzi msuzi, ndi mafuta enaake a shuga. Ndithudi, ndi zophweka choncho.
Ndimapeza mbali yothira masamba ndi mpunga wochulukirapo ndizomwe zimaphatikizapo chakudya chamadzulo. Phindu lina la kuphweka kwake ndilo aliyense amatha kuvala monga momwe amafunira: kuwonjezera msuzi wochuluka, kapena soy msuzi, kapena kuwaza mchere wachitsulo, kapena tomato wodulidwa (kumveka zozizwitsa, koma amakonda kwambiri!).
Chimene Mufuna
- 1 pounds pakati-kudula nkhumba kutayika
- Supuni 1 supuni ya soya kapena tamari
- Supuni 1 yophika mafuta a sesame
- Supuni 1 chile mafuta (mwachisawawa)
- 2 aang'ono
- leeks
- Supuni 2 canola kapena mafuta a masamba, ogawanika
Momwe Mungapangire Izo
- Chotsani ndi kusiya mafuta aliwonse a nkhumba. Dulani nkhumba mu magawo pafupifupi 1/4-inch. Dulani zidutswazo kuti zikhale zochepa. Ndondomeko: Kuti muchepetse ndikucheka mosavuta, ikani nkhumba mufiriji kwa mphindi pafupifupi 20 choyamba.
- Ikani magawo a nkhumba mu mbale. Sungunulani ndi msuzi wa soya ndi mafuta a shuga onunkhira (ndi mafuta a chile, ngati mukugwiritsa ntchito). Lembani kuti mugwirizane ndi kuvala nkhumba zonse. Phimbani ndi kuzizira kwa mphindi 30 mpaka maola 8.
- Chotsani ndi kutaya mizu ya mapulogalamu. Dulani leek iliyonse mu theka lalitali. Lembani mofulumira ma leeks pa diagonal. Lembani choyera, chobiriwira chobiriwira, ndi masamba obiriwira-imani pamene mdima wobiriwira umayamba kugwedezeka kapena wolimba.
- Ikani leek losangunuka mu mbale yaikulu ndikuphimba ndi madzi ozizira. Lembani zitsulo zosungunuka kuti muzitsuka dothi lililonse. Kwezani magawo a leek kunja kwa madzi ndikukwera pa tebulo yoyera ya khitchini kapena zigawo za mapepala. Zindikirani: Onetsetsani kuti muthamangitsira maekisi mumadzi, kusiya dothi ndikukankhira kumbuyo kwa mbale; musamatsanulire chirichonse mu colander, chomwe chingatayire dothi ndikubwezeretsanso ma leeks!
- Kutenthetsa wokiti kapena lalikulu wophika poto kapena kusungira poto pamwamba pa kutentha kwakukulu. Onjezani supuni imodzi ya mafuta a canola. Pamene mafuta akutenthedwa, onjezerani ma leeks. Kuphika, kusakaniza ndi kupopera phokoso lirilonse kuchokera pansi pa poto, mpaka ma leeks ali ofewa ndikuyamba bulauni, 8 mpaka 10 mphindi. Tumizani maekisi ku mbale kapena mbale.
- Bweretsani poto kumoto, onjezerani supuni yotsala ya mafuta. Pamene mafuta akutentha, yikani nkhumba. Cook, oyambitsa nthawi zambiri, mpaka kuphika ndi kuyamba kufiira, 3 mpaka 5 mphindi.
- Onjezerani ma leeks kubwerere. Onetsetsani kuti muphatikize chirichonse ndikuwotcha ma leeks mmbuyo. Kutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 386 |
| Mafuta Onse | 26 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 13 g |
| Cholesterol | 98 mg |
| Sodium | 307 mg |
| Zakudya | 5 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 32 g |